The Perfect Way of Sitting In A Task Chair

The task chair is one of the most important elements to any office space. Most workers spend 65% of the day planted in a task chair, and if you’re like the majority that sits for 40 or more hours per week, you may experience the effects of bad office chair posture. Science shows that sitting for long periods is dangerous in the long run. Some side effects include: tension/pain in the neck, back, knees and hips, and poor blood circulation for the body. Over time, incorrect sitting posture can damage spinal structures and contribute to or worsen back pain.

The good news is, it’s possible to undo these potential issues. Jeff Vrabel, a GQ contributor, says that there are two main problems to address: the duration of your sitting and your posture. If you’re wondering how to tackle these problems, consider the following best practices:

Proper Task Chair Posture.

It’s important to be mindful of good posture throughout the workday. Signs of poor posture – such as slumped shoulders, protruding neck, and curved spine – are the result of the physical pain that many office workers experience. According to Spine Health, aside from improved physical health, you can benefit from good posture by reducing pain, boost to mood and improvements to overall body form and function. Here are the most important guidelines to follow when working in a task chair:

Arms & Distance

Sit comfortably as close as possible to your desk, at least 20 inches (or an arm’s length) away. You’ll want your upper arms parallel to your spine. If your elbows are not at a 90-degree angle, adjust your office chair height so that you may rest your hands on your work surface.

Lower Back Support

The back of the chair should be reclined at around a 100- to 110-degree angle, with your bottom pressed against the back of your chair. A cushion should be present that causes your lower back to arch slightly, helping you to minimize the load on your back, and not slump forward or slouch over time.

Resting Eye Level

To help your neck stay relaxed and in a neutral position, your gaze should be at the center of your computer screen, directly in front of you to a few inches above eye level. If your screen is higher or lower than your gaze, raise or lower it to reduce strain on the upper spine.

Armrests

Your task chair’s armrests should allow you to slightly lift your arms at the shoulders. Armrests help take some of the strain off your upper spine and shoulders and make you less likely to slouch forward. You should be able to relax your shoulders comfortably and be aware of them rising toward your ears or rounding forward throughout the workday.

Leg Alignment

Keep your feet flat on the floor when seated and keep your knees in line (or slightly lower) with your hips. Sit up straight and keep your hips far back in the chair. If you can easily slide your fingers under your thigh at the leading edge of the office chair, you’re at the ideal position.

With your bottom pushed against the chair back, you should also be able to pass your fist between the back of your calf and the front of your office chair. If you can’t do that easily, then the office chair is too deep, and you will need to adjust the backrest forward, insert a different lower back support, or get a new task chair.

Seating Maintenance

A simple way to maintain posture in a task chair after long hours of sitting involve implementing periods of standing and movement. Studies recommend standing for short periods every 30 minutes or so when sitting for long intervals to increase blood flow and re-energize the body. Taking a 10-minute power walk at work, can help counteract the negative effects of prolonged sitting. Longer periods can engage the muscles needed for good posture.

The Right Chair

With the right chair, you can easily maintain a proper posture. The best task chairs are comfortable, supportive, durable, and adjustable. Here are a few qualities you should look out for in your task chair: